TETSUCable Alternate Shoulder Press
The Cable Alternate Shoulder Press is a cable exercise for the shoulders that primarily targets the delts, with the triceps and upper back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Cable Alternate Shoulder Press
- Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip.
- Position your hands at shoulder height, with your palms facing forward.
- Keep your core engaged and your back straight.
- Press one handle up and forward until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the handle back to the starting position.
- Repeat with the other arm.
- Alternate between arms for the desired number of repetitions.
Common questions
What muscles does the Cable Alternate Shoulder Press work?
The Cable Alternate Shoulder Press primarily targets the delts. The triceps and upper back work as supporting muscles.
What equipment do I need for the Cable Alternate Shoulder Press?
You need a cable machine to perform the Cable Alternate Shoulder Press.
How many sets and reps of the Cable Alternate Shoulder Press should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Cable Alternate Shoulder Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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